Simplifying the Saw

“The Saw” is one of those Pilates exercises that a lot of people “just don’t get.” At first glance, it might just look like a hamstring stretch, but it’s actually more complex. The Saw is a classical Pilates exercise that increases flexibility of the spine and strengthens the core. The goal of the exercise is to use the abdominal muscles to rotate the spine, then flex the spine over the leg, scooping in the abdominals. You can also think of it as combining the classical Pilates exercises of Spine Twist and Spine Stretch Forward. Now, because some flexibility in the hamstrings as well as freedom of movement through the hip flexors is required, you might find it necessary to sit on a small cushion or even in a chair so that it is easier to keep the focus on the spine and the core. It’s very important to start the exercise with your pelvis in neutral (think vertical) alignment. First, rotate your ribcage to one direction, feeling like you are growing taller as you rotate. Then, imagine that you’re trying to round your spine over a beach ball…. You have to lengthen first, then round to try to go over the ball. The opposite hand reaches to the outside of your foot, as if you were planning to saw off your baby toe. The other arm naturally rotates so that the thumb faces the floor…. It’s simply more comfortable!! For a detailed video of how to get the most out of the Saw, visit our Pilates on Fifth podcast at http://pilatesonfifth.com/video/2007/10/03/saw/. We also feature the Saw in many of our Mat Pilates Workouts at www.ultimatepilatesworkouts.com.